8 Reasons Your Biceps Are Flat

Anthony J. Yeung, CSCS

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

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8 Reasons Your Biceps Are Flat

It’s a simple fact: guys want big arms. Just walk into any commercial gym and you’ll see a line of people standing in front of mirrors working on their biceps and triceps.

Yet so many guys struggle to grow their arms, regardless of how much time they spend. And although you might respond with more arm work, it’ll be in vain; truth is, you can train your arms as much as you want, but if you keep making a few critical mistakes, you’ll never get great results.

Escape the black hole of ineffective arm training by learning the eight reasons why your armsstill aren’t growing and exactly what you can do to fix it. 

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1) Not eating enough

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

Eat more to get bigger arms.

Follow this rule: take your height in centimeters (sorry, America) and subtract by 100. Your result is your minimum target weight in kilograms. For example, if you’re six feet tall (183cm), you should weight at least 183lbs (83kg). If not, get there first.

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2) You’re training your arms everyday

No body part grows by beating it everyday — you need to rest to let your arms recover. In the hours after a workout, your muscles lose strength and power as they heal; after 36 – 48 hours, the muscle actually gets stronger, which is a process called “supercompensation.”

You must give yourself rest. Also, you arms are tiny compared to other muscle groups like your legs or back, can’t handle as much stimulus, and may take longer to supercompensate.